general warm up (10 minutes)
diamond push ups x 15 reps
dumbbell pull overs x 15 reps
medicine ball chest passes x 15 reps
specific warm up (5 minutes)
Ahrens press set up and light practice
strength (20 minutes)
Ahrens press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
wide grip recline bar rows x 15 reps
lat pull downs x 10 reps
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Published by ironcave1
I was the owner of the Cave, a strength-based, veteran-owned, unconventional coaching facility, which closed on May 31, 2022 after almost 12 years. My full focus is now on bringing our steelclub and mace training called Mace Fit out to the public.
Follow us at http://macefit.com and @2slingsteel.
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The Cave 